Before doing this meditation for the first time, please read the Description of the Sitting Meditation. This 32-minute version is best to use for the 8-week MBSR course, but a 20-minute version is also available.

If you are deaf or hard-of-hearing, or English is not your first language, you may want to try the video version with closed captioning (also available: Sitting Meditation Script).

If you like, after doing this for a week or so, you might choose to do it without guidance at all. This is totally a matter of preference - some people choose to "go solo" after a time, and others always use the recorded guidance.

In addition to accessing this meditation through this web page on a smartphone or iPad, it can also be accessed by the Insight Timer app. Once you have the Insight Timer app installed, search for "Palouse" to find this and the other MBSR meditations.

Common Concerns   [ Click below. To return to this page, use the "back" button of your browser. ]
     I CANNOT stop my mind from wandering!
     I can't physically hold the required position comfortably.
     I have trouble with using breath as the object of awareness. Is there an alternative?
     How do you pay attention to breath without trying to control it?
     I have strong emotional (or physical) reactions. Is this normal?
     I keep nodding off or falling asleep...
     I don't fall asleep, but I keep drifting off, missing whole parts of the meditation...